Bedtime Yoga Poses to Tackle Perimenopausal Insomnia

Insomnia sucks. There’s nothing worse than lying awake in bed at night, longing for sleep but feeling unable to relax the mind or body. Many symptoms of perimenopause, such as hot flushes, anxiety, and cramps, can lead to endless tossing and turning, feeling too warm, then too cold, needing a drink… (then needing a wee). 

Insomnia feels like a very lonely place; without a decent night’s sleep, everything in life the next day feels that little bit more challenging. The brain fog and fatigue are worse than ever – you’re deep in ‘I don’t know what I came into this room for’ territory.

We know that sleep has a huge impact on our health, and that putting a bedtime routine in place to prepare for sleep can help reduce sleeplessness.

Practising these gentle poses before bed can help alleviate the physical and mental symptoms of perimenopause by lowering the heart rate and blood pressure, activating the parasympathetic nervous system (the one that makes us feel calm), and stilling the mind. These poses are suitable for everyone, even total yoga beginners, and can be practised on a mat or thick carpet in your PJs just before bed, or even from your bed. You can add them into a restorative bedtime routine or bookend your day by practising them in the morning too.

If the hips are high, try placing a pillow between the calves and thighs for support. If the forehead doesn’t quite touch the floor, pop a book or pillow underneath. The most important thing is to make this pose as comfortable for your body as possible.

Stay for up to five minutes, sending the breath down into the belly and the back of the ribcage. If the shoulders are tight, bring the hands round next to your feet and relax the front of the shoulders downward.

If you’re able to sit cross-legged with your spine nice and straight, come into that position and ground down through your sit bones. Raise the arms overhead with a big inhale, then tilt from the pelvis to fold your torso and arms forward over your legs. Let the arms drop down onto the floor or the top of your legs, allowing the spine to round, the neck to relax, and the head to drop.

Hold and breathe 5-10 times, then slowly come back upright, swap the cross of your legs, and fold again to stretch the other hip. This pose is great for relaxing the back, hips, and shoulders before sleep. Forward folds generally have a cooling effect on the body, perfect for winding down before bed.

Hip and thigh-opening poses are brilliant for soothing your perimenopausal pelvic region, as they increase circulation and can reduce cramps.

Lying on your back with your shoulder blades tucked snugly underneath you, place your feet on the floor as close as is comfortable to your pelvis, then let the knees fall out to each side, bringing the soles of the feet together. This allows the hips to breathe and gently stretch. If it feels too intense, place pillows under each knee for support.

To add in an abdominal breathing exercise, place one hand on your lower belly and one on your ribs, allowing the elbows to relax onto the floor. Gently start to send your breath on each inhale into the hand on your belly, keeping the ribs as still as possible. Abdominal breathwork is very calming, signalling to the nervous system that it’s time to wind down. Practise for at least three minutes.

The ultimate relaxation pose, savasana helps reduce stress and anxiety while supporting better sleep.

It can be surprisingly challenging, as our brains aren’t used to doing nothing. So, begin by giving yourself permission to completely relax.

Lie flat on your back, nestling the shoulder blades underneath you and flattening your lower back by tucking the tailbone slightly. Widen your feet and let your toes fall outwards. Bring your palms to face upwards (if comfortable for the shoulders).

Close your eyes and bring your attention inwards. Follow your breath for 10 breaths. As you lay and breathe, start to scan your body from your toes upwards, inviting relaxation into each part of your body with every exhale. Finish by softening the muscles in your face and relaxing your jaw.

Stay in corpse pose for as long as you like, deepening your sense of surrender and stillness with each breath. If sleep comes, welcome it gladly.

Creating an effective bedtime routine can be highly beneficial in improving sleep quality during perimenopause. Practising restorative yoga is a fantastic way to alleviate some of the symptoms that can lead to insomnia, such as hot flushes, anxiety, or muscular aches. While it’s not a guaranteed quick fix to send you straight to sleep, it’s another tool you can add to your bedtime routine. Use as many pillows and props as you need to get as comfortable as possible, and let the benefits of yoga support your sleep health!

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